Tag: Band Camp

Purpose

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What an amazing day to be a part of The Fort Region! The weather was glorious. We kept the workout at a high level of intensity for 45 minutes. All of us pushed each other beyond our limits. Each HIM shared what was on their hearts in COT. I got emotional when Band Camp and 38 Special shared their fatherhood blessings and struggles. In fact, I’m still impacted by their testimonies. #RealTalk

The Thang:

SSHs (20x), IWs (20x), Parker Peters (15x), Slow Sumo Squats (15x), WMs (15x), Box Cutters (15x)

The Kettlebell Board of Pain:

  1. 100 Yard Dash
  2. Lunges (Double Count)
  3. Big Boy Sit Ups
  4. Goblet Squats
  5. Man Makers
  6. Merkins (Split Count)
  7. American Hammers (Double Count)
  8. Kettlebell  Swings
  9. Flutter Kicks (Double Count)
  10. Curls (Double Count)
  11. Tricep Extensions
  12. Upright Rows

COP: Leg lifts (15x), Skull Crushers (15x), Captain Thors (7x)  

Moleskin:

God has invested power in each of us. An example of God’s investment of power in man is when Peter healed the lame beggar in Acts 3. To make this miracle happen, Peter had to build a relationship with God, hear God’s calling and practice an act of obedience.

Do you know what power or spiritual gift God gave you? If so, what are you doing with your power?

We may not all be miracle makers. However, sometimes your obedience can help God’s victory.

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Do you need a bell? VQ at Armory

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So I was nervous about my first Kettlebell Q.  Sure, I’ve been to The Hive and The Armory a few times but never Q’d.  Honestly, YHC had to pour over backblasts to get some exercises to call.  Then Youtube to see how to do them.  But hey, the theme of the month is Growth so let’s do this!

To make my Q a bit easier, I got to the AO early to literally chalk out the Main Event.  I start seeing the cars roll in as I’m finishing up then I head over to the gathered circle of men, excited to see some familiar and newer faces.  Good crowd I’m thinking.  I set my Kettlebell down and proceed to great the PAX.  I get to Peabody as he’s rolling up and he and asks me if I need a Kettlebell.  Man, I guess it’s obvious I don’t know what I’m doing!  A quick disclaimer was given, we left the bells, and took off.

The Thang

After a mosey around the back of the church, we circled up in the front parking lot for some warm-up exercises.  All IC in no particular order:

  • SSH
  • Imperial walker
  • Windmill
  • Merkins
  • Dips
  • Mountain Climbers
  • Moroccan Night Club
  • Low slow squats

Mosey backs to the start spot and grab your bell.  In cadence for a round of squat curls.

Mosey back to the front parking lot with kettlebell.  Partner up for some Dora.  One partner ran a lap around the lot while the other lifted.  As a group, complete  100 squats, 150 curls, 200 lbc’s.   Special shout out to Fish Sticks who would not let me take it easy on the run and ran me down each lap.  Well done Sir!

Main Event

Mosey over to the far lot where 5 parking spots at the top and 5 spots at the bottom had exercises posted.  With your partner, pick a parking space.  Both would do 10 reps of the exercises listed.  When complete, rotate over one spot to the right, leaving your kettlebell behind for the next group.  When you get done with the 5th station, rotate to other end of the lot.

Everyone got through one complete rotation, some made a few more before time was up.  Here’s what we did at each station:

  • goblin squat / calf raises
  • tricep extention / curl
  • shoulder press / single arm swing with pass through
  • figure 8’s / halos
  • LBC / merkins
  • lawn mower pulls, each arm
  • squats / lunge with pass through
  • skull crushers / big boy sit-ups
  • American hammers / merkins
  • swings / curls

Mosey to COT

Announcements – Sign up for Operation Sweet Tooth 8K, Huntersville, NC on 3/20.  Virtual Option available

Prayers – David Chadwick resigned as Sr. Pastor at Forest Hill Church after 39 years.  Prayers for church body and Elder leadership in this time of transition.  Peabody is on the Council of Elders so we prayed for him, our families, children, & injured PAX.

Thanks JWOW for the chance to Q!  Thanks also for the encouraging word from the PAX.  I encourage anyone out there to attend kettlebell workouts and Q!  If you need a bell, just ask Peabody.

Flat Tire

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Block Party of 11 no make that 13

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Disclaimer while a couple of guys slid into parking lot. Must have been one of those mornings Guys either forgetting what time we start, or where we meet on certain days but all good cause they made it.
Warm up- Butt kickers, high knees, toy soldiers, and knees to chest.
Circle up- 15 SSH, 10 Cherry pickers, 10 windmills, 10 Moroccan nightclubs, 10 mtn. climbers, 10 CDDs.
Take off on sprint to track at each drill bit we perform 10 of the following merkins, squats, bomb jacks. Sprint to next drill bit until we hit 5 by the playground.
Go onto playground 5 pull-ups 5 CDDs work your way down to 1.
Mosey to low walls down the block when 6 is in we complete the following 10 box jumps, 10 Merkins work your way down to 1 of each.
Mosey to hill Lunge walk 4 steps then 1 burpee all the way up the hill until you reach the parking lot.
At parking lot count off by 2s for DORA 1,2,3
P1 10 merkins while P2 holds plank switch at every 10.
P1 20 squats while P2 holds leg lift at 6 inches switch every 20
P1 30 LBCs while P2 holds AL Gore switch at every 30.

Jail Break back to COT.

Announcements- Look out for preblast for Chicken Hawk doing 8 week study on you giving God your attention.
MAR 27- Cornerstone and Stang dividing and conquering 2 AOS to address mental Awareness.
40 day challenge get hooked up on Slack.

Prayers- Water bug on his passing be with his family

Praise on JAVA be back out after layoff.

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Being Vulnerable is not a sign of weakness but a sign of strength

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P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

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Clovis-esq (Honey Badger cont., kind of, from Monday)

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On this cold Wednesday morning in the gloom (sub 30 temp), YHC did a quick disclaimer after no FNGs were identified and took off for a quick mosey.  Circled up for some stretching and warm-up to get the blood flowing with the following: SSH (varying speeds, but mostly double and triple speed), diamond merkins, handful of burpees, low slow squats, arm and shoulder stretches, cherry pickers, more SSH at various speeds, and mountain climbers.

Had the PAX head over to the pull up bars while YHC went back for speaker and weinke.  YHC then laid out the plan for the remainder of the time – call it ~35 min….

The Thang

  • Partner up, size did not matter but accountability and pushing ability did…so good thing we’re all able to push each other and hold each other accountable – funny how that worked out
  • Each partner would do the following so no sharing or adding but here’s where the push and accountability came into effect
  • Partners would stay together and not leave each other
  • Exercises could be broken up;  meaning, do some chin ups together, then do some burpees, then go back to chin ups, etc. until the number was met by each person
  • (Music was then cranked on, which of course started with some Slim Shady…)
  • 40 – chin ups
  • 40 – hanging from bar, knees to chest
  • 40 – burpees
  • 4 – laps together around the big loop (about 1/4 mile per loop)
  • Then 30 of the above (3 laps), then 20 (2 laps), then 10 (1 lap)

Needless to say, this looked really good on paper YHC admits, but only to the running!  Note to future self is just 1 loop (maybe 2 max), but keep the rest of the exercises.  While there were some groups that made it through the 2nd round (30s), there may have been a few that got partially  into the 3rd round / 20s.  Either way, the low temps became an afterthought and with 5 min remaining, we packed up gear and headed back to COT for a couple rounds of Mary called out by the PAX where mumberchatter ensued.

All things in COT were had and we all set off for our day.  The push, partnership and accountability we had for 45 min was inspiring as YHC heard from some of you first hand how good it was to “feel the burn” from the workout.  This didn’t necessarily come from YHC and the workout, but the push you gave each other.  And looking back to the running portion, not such a terrible idea b/c YHC did give you a “cool down” period and a chance to do some 2nd F with your partner – so you’re welcome!  HAHAHA…maybe the PAX just didn’t need so long of a cool down.

Always a pleasure to take the reigns to write the workout and look back in the backblast write-up, but always exciting to see how it shakes out once the 45 min bell rings!  Until next time…

And as a last add, this workout was inspired from #DOAH and his Honey Badger service member “Clovis” from the HB hero book.  While we didn’t get to do the Clovis workout on Monday, this workout, although modified slightly, was also a tribute to Clovis.

Shady

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Footloose: Fancy Free and Moderate

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23 PAX gathered in the foggy gloom (24 at COT with Polaroid joining in after he hit his miles)

Started out with a VERY clear and complete disclaimer. See the full version at: Disclaimer

Mosey towards the Church of God parking lot. Sugar Bug fell about 30 yards in…..good thing the disclaimer was so thorough. Also good thing he popped right up and continued on. Went serpentine on the COG stairs to get the PAX all back in one place after the mosey spread us out.

Warm up:
SSH x10
Merkin x10
Held Plank
forced Bomb Jacks (TWSS – Kielbasa)
Mountain Climber (slow count) x10
Held Plank
more forced Bomb Jacks (TWSS – Kielbasa)
SSH x10
IW x10
HW x10
Spiderman Merkins x10
Hip Flexer stretch (Lizard Pose)
Al Gore
Al Gore + Moroccan Night Club x10
Hooneymooner–>Downdog combination

Thang:
Partner up: Dora
100 merkins
200 squats
300 flutters

Mosey to giant wall
Wall Sit while PAX performed 5 burpees down the line

Message synopsis:
What is Moderate? What do you moderate?

Mosey back to FBC
Line up on a parking lot island:
Mike Tyson x10 –> bear crawl across to adjacent island
Rinse and Repeat

Lined up for called Lunges and Squats
Right Leg Lunge x5
Left Leg Lunge x5
Squats x5
Hold Squat w/ calf raise x5
Finished with Pigeon Lunge

NMM:

It’s an honor to lead. Lots of respectable PAX out there today. These men working on getting better in their 50s and beyond are an inspiration. They push YHC to want to be better.

Announcements:
Welcome FNG: Hardwood
Convergence: Baxter Harris Teeter 3/8
Joe Davis Run 3/9
Operation Sweet Tooth 3/30

Band Camp Dismissed

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Mercy

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It was a blessing to post with 7 #HIMs this morning. We finally got a break from seven straight days of rain. JWOWW shared his frigid and wet Yeti experience with us which drastically reduced our FOMO. Polaroid ran a 5K during our workout and finished up the boot camp with us, like a boss. Today’s workout was a slow burn. Intentionally reps that forced us to use our core instead of momentum.

The Thang:

SSHs (20x), IWs (20x), HBWs (20x) Slow Sumo Squats (15x), WMs (15x), MCs (15x)

Mosey w/ your kettlebell to the first corner.

Circuit 1:

  • Upright Rows (7x)
  • Floor Presses (7x/side)
  • American Hammers(7x)
  • Kettlebell Swings (15x OYO)
  • Crushing Halos (10x/side OYO)

Mosey w/ your kettlebell to the next corner.

Circuit 2:

  • Overhead Squats (7x)
  • Bent Rows (7x/side)
  • Curls (7x/side)
  • Around The World (10x/side OYO)
  • Get Ups (5x/side OYO)

Mosey w/ your kettlebell to the next corner.

Circuit 3:

  • Goblet Squats (7x)
  • Kettlebell Holds (2x, 5 counts)
  • Travolta’s (15x)
  • Skull Crushers (20 OYO)
  • Figure 8’s (8x/side OYO)

Mosey w/ your kettlebell to the next corner.

Circuit 4:

  • Tricept Extensions (7x)
  • Saxxon Press (7x)
  • Oblique Press (7x/side)
  • Kettlebell Swings (10x OYO)
  • Ribbons (10x/side OYO)

Partner Drills – Line up at the stop sign and face the end of the parking lot.

  • Partner Drill 1: 100 floor presses total and alternate runners to the end of the parking lot.
  • Partner Drill 2: 100 curls total and alternate runners to the end of the parking lot.
  • Partner Drill 3: 100 goblet squats total and alternate runners to the end of the parking lot.

Moleskin:

What’s the difference between grace and mercy? Mercy is God not punishing us as we deserve.Grace is our undeserved favor from God. An illustration of their difference In today’s terms is as follows:

  • The mercy of God is like God forgiving your financial debt.
  • The grace of God is like filling up an empty bank account with new money.

Know that we deserve God’s wrath but we’re still here because He is merciful. # Proverbs 28:13. Share His mercy by forgiving and praying for others who have trespassed against you. The act of forgiveness is counter to today’s culture but can lead to more abundant life under His mercy.

Peace,

Deacon

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4

Interval Flows and Fake Moon Landings

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It was a balmy 52 and rainy when I woke up, and the temperatures were dropping. I grabbed my rain jacket and hit the road. Dark, rainy driving is somewhat peaceful in a way. Just focus on the road and you should be good.

When Bandcamp asked me to Q, I was excited. Gear workouts are different, and tend to be a little more stationary. I accepted and told myself I would plan it weeks ago. I put the finishing touches on the weinke at about 9:30 last night… I’m sure nobody else has waited that long! With the rain coming and the Yeti tomorrow, I held off from including much running. Which was appreciated by the PAX.

Side note – while I was driving to The Hive – a car literally pulled into my lane coming from the opposite direction. Luckily I wasn’t distracted, but had been looking at my phone prior. I pulled off into the grass and the car kept going another 50 or so yards in the wrong land before quickly swerving back into his lane. Be careful on the roads, PAX. In a split second everything can change.

I pulled up and was the first to show. At about 5:09 I got the “no body is going to show” thought and immediately desired to go back to sleep. Luckily, I was wrong! Four PAX pulled in as soon as the thought came through my mind. Of course… I thought. Time to get right. Time to get to work!

Band Camp was feeling the shovel flag, even with the rain. He posted it as the last of us walked up.

We circled up, gave the disclaimer, and immediately ran for cover. We headed to the awning above the gym. It was just right with five.

We looked back at the shovel flag and the wind was whipping it up good. It was flying in what seemed like a perfect rectangle. Sugar Bug interjected saying “that’s how they did it for the fake moon landing as well!” That gave us a good laugh.

We got situated and went to work.

COP

Windmills x 17
SSH x 20
Tappy Taps x 7 (My Favorite)
Mountain Climbers x 15
Deep Stretch/Yoga Flow

Flow 1 – 10 Rounds – 10 Minutes
Each side 30 seconds on, 25 seconds rest
Push up x 2
Bent Over Row x 2
Hang Clean x 2
Shoulder Press x 2
Goblet Squat x 2

On paper, this flow seems pretty easy… but it builds and quickly gets tiresome! Our goal was to get through two rounds in the 30 seconds before the timer beeped.

AMRAP WORKOUT – 10 Minutes
15 4-Count Flutters w/Press
15 KB Swings
15 Push Ups
15 Goblet Squats

Jacob’s Ladder
8/1 to 1/8
Overhead Tricep Extensions
Curls

Flow 2 – 10 Rounds – 8 Minutes
Each side 30 seconds on, 25 seconds rest
Push up x 2
Bent Over Row x 2
Hang Clean x 2
Shoulder Press x 2
Goblet Squat x 2

Mary
American Hammers w/KB – 15
Hello Dolly w/KB press – 16
World War I Sit Ups no weight – 11

 

Prayers and Praises

Assassin – pray for his wife, himself, and daughter going through a break up from a 2.5 year relationship.
Sugar Bug – pray for his daughter’s gymnastics meet this weekend. Pray that she stays focused and doesn’t get into her own mind causing roadblocks.
Band Camp – pray for close family friend who lost her husband a few weeks ago. Now’s the time people stop coming around so pray her loneliness doesn’t abound.
Punch List – stay focused while on the roads – whether driving, biking, running, or rucking – especially tomorrow during the Yeti.

 

Moleskine

Pay attention to today. Smokey, Sugar Bug, and I discussed on the way back to the cars the ages of our 2.0’s and how each stage is better than the last. As much as I am excited to see my daughters grow into who they become (and help to shape them), I know that these days are numbered when the M and I are the most important thing to our 2.0’s. Let us enjoy every moment and pour into them what we can in order to make the next stage that much better. Stay focused on these days, brothers, you only get one chance at this.

I was reminded just how special this time with my 2.0’s is when my oldest came downstairs as I began writing this back blast. I asked her to go back to bed and she responded with a question: “Can you read me a book, please?”

My heart thumped a few extra times and I said absolutely. She excitedly ran upstairs and grabbed I Love You The Purplest, which is a book about a mother loving the wonderfully different things about her two sons. I read the book with her and held her tight. I then headed off to my shower to get ready for the day. It was a very special moment this morning that I know won’t replicate as many times as I would like.

 

Hold on to these moments. Lead well. Love your families with everything you have. 

 

Punch List out.

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11
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13 HIM showed up on a blustery Tuesday to make the choice to get better.

Warm Up

  • SSH
  • Cherry Picker
  • Windmill
  • Hamstring stretch
  • Peter Parker
  • Parker Peter
  • Moroccan Night Clubs
  • 5 Burpees OYO
  • Mosey to the playground

The Thang

“500”

100 reps of each exercise in sets of 20 with a run up the hill and back after each set.

  • 20 Merkins (x5)
  • 20 Pull-ups (x5)
  • 20 Big Boy sit-ups (x5)
  • 20 Dips (x5)
  • 20 Squats (x5)
  • Run up the hill (x5)

That took most of the time. We mosey-ed around the park as a cool down and it was time for the COT. Pull-ups suck. Must do more.

https://youtu.be/7w02YaC0j1k

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0

Jammin’ at The Hive

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You know how I roll…there will always be music! 17 guys came to The Hive to jam with me. 90’s Alternative all the way! I pulled up at 5:10 and saw 3 cars in the parking lot, told my co-pilot Dangerfield that we had at least 6 guys working out this morning and was excited about that number. By the time I finished setting up my circuit, 6 more cars had driven in to the Fort Mill High Schools parking lot. At 5:15, I was talking to 16 HIM about how important it is to modify if something I suggest/do sounds crazy. We moseyed with our bells over to my setup where we immediately got into some…

Warmup
25 SSH
15 Hillbilly Walkers
15 Merkins
1 Round of Name Shoutouts while we Planked (I always like to know who I’m working out with in the dark!)
1 Lap around the the parking lot ending back at the bells for…

The Thang
I had 10 parking spaces setup with cards calling out an exercise. We doubled up in most of these spaces and did AMRAP for 1 minute in each space. The exercises were:
Big Boy Swings (regular swings with a 40-50lb bell)
Plank Pull Thrus
Slam Ball (this seemed to be liked and most said they had never used a slam ball. Holler if you Q a gear workout and would like to borrow it.)
Half Kneeling Cleans
Half Kneeling Shoulder Presses
Man Makers
Lunge Pass Thrus
Tall Kneeling Curls
Big Boy Situps – Partner Bell Pass

After we each hit every space we took another lap around the lot. When we arrived back at the bells we flipped over the notecards to find a few new exercises on the backside and completed Round 2. Those exercises were:
Big Boy Swings
Slam Ball
Jump Rope
Turkish Getups
Calf Raises w/ Bell
Half Kneeling Halos
Box Cutters with Press
American Hammers
Goblet Squats
Big Boy Situps – Partner Bell Pass

After Round 2 we took another lap around the lot. Total running was about .75 miles. We finished with a set of SSH, 1 for each Pax, and then moseyed back to cars for COT.

Announcements:
Yeti
Joe Davis Run
Sweet Tooth Run

Prayers & Praises:
YHC is officially down 30lbs since joining F3 – Thank you Brothers!
An F3 brother helped his son enter rehab – praise for his son’s open heart and ears, prayers for strength to finish
Drug epidemic in York County
Health – Flu is still spreading like crazy
I always ask our Lord to open our eyes and hearts to help us see what he puts in front of us. We are given opportunities everyday to be HIS hands and feet. Do we see those opportunities?

Thank you to Band Camp for the opportunity to Q at The Hive. It will forever be my pleasure.

IF YOU Q A WORKOUT…GET YOUR BACKBLAST UP!

~Polaroid

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